APRIL 22, 2020

FitHOME WOD

General Warm Up

800m Run / 1000m Row / Spin / Dance / Skip **

**5 minutes of getting the heart rate up!

then, 2 Rounds

10 Lunge and Reach

10 Push Ups

5 Inchworms

Workout

For Time

200m Walking Lunge

100 Burpees

200m Walking Lunge

Extra

Good Mornings 15-15-15*

*Any object racked across the shoulders works

Scaling

- Reduce Lunge distance to 100m in each set

- Reduce burpee volume to 50-70 reps 

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CrossFit WOD

1. Strength

Back Squat

8x3 at 62.5%

2. Conditioning

AMRAP 9 Minutes

10 Deadlift 185/115lbs

15/12 Calorie Row

30' HS Walk 

Alex Procajlo